AO: Warning Track
QiC: Paddy
Pax Count: 15
Pax List: Boo, Chowda, Cotter Pin, Dow, Flatbed, Hawkeye, Paddy, Potato Head, Red Tape, Smokey, Splat, Suit, Sunshine, Tadpole, Unleaded
FNG Count: 0
Downrange:
Warm up:
Side Straddle Hops x 15
Weed Pickers x 10
don Quixote’s x 12
Michael Phelps x 10
Jump Rope x 50
The Thang:
20 Merkins
20 Squats w/C
20 Air Squats
50 jump rope
0.25 mi run
20 OH Press w/C
20 coupon swings
20 dips
50 jump rope
0.25 mi run
20 curls
20 Bonnie Blair’s
20 Burpees
50 jump rope
0.25 mi run
20 mtn climbers
50 jump rope
20 BBSs
50 jump rope
20 Freddy Mercury’s
50 jump rope
0.25 mi run
Start at the top
CoT:
Praise for Neon’s newborn!
Prayers for Chowda’s wife who had medicine upped
Prayers for those traveling
reach out to F3 member who hasn’t attended in a while! Encourage them to get back into it!